As December gets closer, the calendar can start to feel like a list of deadlines rather than a measure of time. There are projects to finish, meetings to schedule, leave plans to coordinate, and personal commitments competing for attention. For federal employees, the push to close out the year can be especially complicated when workloads are heavy or questions about the months ahead remain unanswered.
And while there’s often pressure to finish the year strong, running yourself into the ground isn’t a requirement for doing your job well. Taking stock of your workload, recognizing when you need a break, and making room for life outside the office can help you get through the season without carrying unnecessary stress into January.
So, what can you do when your to-do list keeps growing and your energy is running low? Here are some ways to make the final stretch of the year feel a little more manageable.
Recognize What’s Adding to Your Stress
Before you can address stress, it helps to understand where it’s coming from. Sometimes, the problem is obvious: too many deadlines and not enough time. Other times, it’s the combination of smaller frustrations that gradually becomes difficult to manage.
The Centers for Disease Control and Prevention (CDC) notes that prolonged stress can affect both physical and mental health. It may show up as difficulty sleeping, trouble concentrating, changes in appetite, irritability, or persistent fatigue.
If any of this sounds familiar, consider taking a few minutes to identify what’s weighing on you most.
- Notice your stress triggers. Are you feeling pressure from a particular deadline, uncertainty about work, financial concerns, or too many commitments outside the office?
- Pay attention to patterns. Do you feel especially anxious at the beginning of the workday, after checking the news, or when your calendar fills up?
- Distinguish temporary pressure from ongoing stress. A busy week is one thing; feeling exhausted or on edge for weeks at a time is another.
You don’t need to solve every problem immediately. Simply recognizing what’s contributing to your stress can help you decide where to focus your attention first.
Take a More Realistic Approach to Your Workload
At the end of the year, even routine assignments can feel urgent. Add a few unexpected requests, and suddenly your carefully planned schedule no longer works.
Instead of treating every task as a top priority, take a step back and look at what actually needs your attention and when. The American Psychological Association (APA) recommends practical approaches such as reducing avoidable stressors, adjusting expectations, and seeking support when needed.
Workplace stress isn’t always about having too much to do; unclear expectations and conflicting demands can also make it difficult to manage your responsibilities. The APA’s guidance on coping with work stress recommends talking with your supervisor about workplace stressors and identifying practical ways to address them, including clarifying expectations and discussing available support.
Here are a few ways to put those ideas into practice:
- Sort tasks by urgency. Identify what must be completed before the end of the year, what has a flexible deadline, and what can reasonably wait until January.
- Break big assignments into smaller pieces. A report, presentation, or complicated project may feel less overwhelming when you focus on the next step instead of the entire deliverable.
- Talk through competing priorities. If several assignments cannot realistically be completed on time, ask your supervisor to clarify which should come first.
- Avoid unnecessary perfectionism. Give each task the attention it requires but recognize when additional polishing won’t meaningfully improve the result.
- Build in some breathing room. Leave space in your schedule for questions, last-minute requests, and other work that inevitably comes up.
It’s also worth remembering that not every unfinished task represents a failure. Some work will carry into the new year, and that’s a normal part of managing competing responsibilities. A realistic plan is more useful than an ambitious plan that leaves you feeling defeated before the week is over.
Protect Your Time Outside of Work
When work gets busy, personal time can become the easiest thing to sacrifice. The trouble is that when work takes over all your available time, you have fewer opportunities to recharge.
Taking time away from work is an important part of maintaining a healthy work-life balance. The APA’s guidance on coping with work stress emphasizes the value of disconnecting from work and allowing time to recharge. For federal employees, the Office of Personnel Management’s (OPM) annual leave guidance explains that annual leave can be used for vacations, rest and relaxation, and personal business, subject to the supervisor’s authority to schedule leave.
Where your position and agency policies permit, establish some clear limits between your workday and your personal life. For example:
- Set a reasonable end to your workday and plan how you’ll wrap up outstanding tasks.
- Take your lunch break away from your desk, when possible, even if it’s just for a short walk.
- Avoid checking work messages during personal time unless your role requires you to remain available.
- Coordinate leave plans with your team early and make arrangements for time-sensitive responsibilities.
- Give yourself permission to decline optional commitments when your schedule is already full.
If you’re working remotely, it may be particularly helpful to create a routine that signals the end of the workday. Closing your laptop, tidying your workspace, or taking a short walk can help you transition into personal time.
Make Your Well-Being Part of the Plan
Self-care can sound like another item to add to an already crowded schedule, but looking after your health doesn’t have to mean booking a spa day, following a complicated wellness routine, or finding an extra hour in your day. Often, the most helpful changes are the simplest ones.
The CDC’s Managing Stress resource recommends making time to unwind, staying connected with others, getting enough sleep, and being physically active. These habits can support your well-being even when life is particularly busy.
A few suggestions:
- Get enough rest. Most adults need at least seven hours of sleep each night. A consistent bedtime and a little time to unwind before sleep can help.
- Build movement into your day. Walk during a break, stretch between meetings, or choose an activity you enjoy after work.
- Make meals a priority. Keep easy meal options available so that a busy schedule doesn’t leave you skipping meals or relying entirely on convenience foods.
- Find a way to decompress. Reading, listening to music, gardening, journaling, or spending time outdoors can give your mind a break from work.
- Stay connected. A conversation with a friend, family member, or trusted colleague can help you feel less alone when things become difficult.
Maintaining relationships is another important part of looking after your well-being during stressful periods. The CDC’s Social Connection resource explains that supportive relationships can help people manage stress and support better sleep and overall health. Even when your schedule is full, making time for a conversation with a friend or checking in with a colleague can help you feel more connected.
Keep Holiday Expectations and Expenses in Check
The holiday season can also bring pressure to travel, buy gifts, attend gatherings, prepare meals, and make everything special for the people around you. Those activities can be enjoyable, but they can also become exhausting when every invitation feels mandatory and every expense feels expected.
Financial planning can help reduce some of the pressure that comes with the holidays. The Consumer Financial Protection Bureau (CFPB) offers a practical guide, A Five-Step Spending Plan to Avoid Holiday Debt, which encourages people to account for regular bills, estimate seasonal expenses, and decide how much they can afford to spend. Setting those limits before holiday shopping begins can help keep seasonal spending from becoming a source of stress later. Consider:
- Setting a spending limit. Decide what you can comfortably afford before shopping or making travel plans.
- Choosing the traditions that matter most. You don’t have to do everything the way you’ve always done it. Keep the activities you enjoy and reconsider the ones that create more pressure than pleasure.
- Being upfront about your availability. Let friends and family know when your schedule is full instead of agreeing to plans you may struggle to manage.
- Sharing the responsibilities. If you’re hosting a gathering, ask others to bring a dish, help with preparations, or take care of cleanup.
- Leaving room for downtime. Try not to schedule every evening and weekend. Unplanned time can be just as valuable as a holiday activity.
There’s no single right way to celebrate the holidays. A smaller gathering, a simpler meal, or a quieter weekend may be exactly what you need after a demanding year. And if finances are at the top of your stress list this holiday season, check out our past #FedLifeHack article on Simple Ways to Save this Holiday Season.
Handle Uncertainty Without Letting It Take Over
For federal employees, stress at year-end may extend beyond the usual deadlines and holiday obligations. When the future feels uncertain, it’s natural to look for answers. But constantly refreshing news feeds, revisiting rumors, or imagining every possible outcome can leave you feeling more anxious without helping you make decisions.
The APA offers 10 tips for dealing with the stress of uncertainty, including focusing on what you can influence, maintaining supportive relationships, and taking practical steps to manage your concerns. Federal employees might consider:
- Relying on credible information and use official agency communications and other reliable sources when looking for updates about workplace developments.
- Setting limits on news consumption and decide when you’ll check for updates, rather than feeling the need to monitor every development throughout the day.
- Separating immediate needs from hypothetical concerns. Address decisions that require your attention now and avoid spending all your energy preparing for scenarios that may never occur.
- Maintaining routines where possible. Regular meals, sleep, exercise, and time with people you care about can provide some stability when other things feel unpredictable.
- Talking to someone you trust. Sharing your concerns with a friend, family member, or colleague can help you work through your thoughts and gain perspective. While talking with others won’t resolve every uncertainty, it can help you navigate challenging periods without feeling that you have to handle everything alone.
Know When It’s Time to Ask for Help
Sometimes, a few days of rest or a change in routine isn’t enough. If stress is interfering with your sleep, relationships, concentration, or ability to manage everyday responsibilities, consider seeking professional support. Federal employees may have access to an Employee Assistance Program (EAP) through their agency. According to OPM, federal EAPs are intended to support employee well-being and may provide counseling, referrals, and other resources.
Because programs vary, contact your agency’s EAP administrator or human resources office to find out which services are available and how to access them. You can also review OPM’s EAP frequently asked questions for additional information. Other options include speaking with a healthcare provider, consulting a licensed mental health professional, or reaching out to someone you trust.
Moving Into the New Year with Less Stress
For federal employees, some deadlines will be firm, some responsibilities will require extra attention, and some questions may remain unanswered until the new year. But what you can do is approach the season with a little more intention. Set realistic priorities, make room for rest, keep holiday expectations manageable, and reach out when you need support.
And when you look back on the year, remember that your accomplishments aren’t limited to the tasks you completed or the deadlines you met. Getting through a difficult stretch, supporting your colleagues, adapting to change, and making time for your own well-being all count, too.
The information provided in this piece is for your convenience and informational purposes only and not to be construed as professional advice. FEEA and its coauthors and sponsors are not liable for any losses or damages related to actions or failure to act with regard to the content in this piece.
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